Romanian deadlift



Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

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The Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. The lower back extensors function as stabilisers and are strengthened isometrically.

Development of dynamic flexibility in the hamstring muscles.

It's a misunderstanding that this exercise is meant to train the back muscles as prime movers. Rounding the back during the Romanian dead lift puts the lower back at risk for injuries. The weight that has to be lifted, to properly stress the hamstrings and gluteus, is too high to be handled safely with a rounded back.

By maintaining an arched back throughout the entire movement, the extensor muscles of the back function as stabilisers. Performing this exercise with good technique will make the lower back stronger.

By flexing the knees to about 20° the gluteus muscles are activated more in comparison to a straight leg dead lift. A lot of athletes have weak gluteus muscles. If the gluteus muscles are weak the hamstrings become synergistically dominant during hip extension, which can lead to hamstring problems.

Flexing the knees and pushing the hips back decreases the momentum of the upper body and puts less stress on the lower back.

The Romanian deadlift is far more functional then a machine leg curl. During sprinting the muscles of the posterior chain are the dominant muscles in propelling the body forward through a powerful hip extension. The posterior chain muscles provide stability in the lower back and SI joint.

Starting Position

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Coaching Keys

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  • Romanian deadlift & row

    The Romanian deadlift & row is a compound exercise (combining the Romanian deadlift and the barbell row), suitable for all levels of training. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. During the in-season when training time is limited this compound exercise can save time.